Most of us pass gas anywhere from 12 to 25 times a day, according to Brigham and Women’s Hospital, and surveys show that abdominal bloating affects up to 30% of Americans.“Having a perfectly flat stomach all the time isn’t normal,” says Health contributing nutrition editor Cynthia Sass, MPH, RD.“After you eat and drink, food and liquids take up space inside your stomach and intestines, and that means some expansion.”.Kale, broccoli, and cabbage are cruciferous vegetables, which contain raffinose — a sugar that remains undigested until bacteria in your gut ferment it, which produces gas and, in turn, makes you bloat.“Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that’s less prone to bloating,” Sass says.These little guys are basically bursts of protein in a pod, but they also contain sugars and fibers that our bodies can’t absorb.The American Gastroenterological Association (AGA) also suggests the use of lactase tablets like Lactaid, which help people digest foods that contain lactose.High in fiber, apples also contain fructose and sorbitol, sugars found in fruits that many people can’t tolerate, Sass says.Apples are a great snack, however: One fruit provides an average of 4.5 grams of protein and around 10% of your daily vitamin C requirement, so don’t give up on them altogether.“Eating apples specifically has been linked to a lower risk of heart disease and respiratory problems, including asthma, bronchitis, and emphysema,” Sass says.Foods rich in potassium—like bananas, plus avocados, kiwis, oranges, and pistachios—prevent water retention by regulating sodium levels in your body and can thus reduce salt-induced bloating.The enzyme contained in papaya (papain) helps break down proteins in your GI system, which makes digestion easier.Finally, the vegetable contains soluble and insoluble fibers, which helps promote overall digestive health.The seeds have a compound that relaxes GI spasms, which allows gas to pass and relieve bloating, says Sass.Fresh ginger can be added to smoothies and salad dressings, and it adds tons of flavor to recipes like these.Both kinds relax GI muscles to help dissipate the gas that causes your stomach to bloat.Aside from improving digestion, chamomile can also soothe and relax, which can help ease any sort of stomach discomfort. .
Hold the Kale! Juicing May Be Bad for Your Health
Grapefruit juice, for instance, can interact with certain drugs that lower cholesterol, like Lipitor (atorvastatin); medication that lowers blood pressure, like Procardia (nifedipine); corticosteroids like Entocort (budesonide); and antihistamines like Allegra (fexofednadine), says the U.S. Food and Drug Administration (FDA).In addition, as the Cleveland Clinic points out, consuming too much vitamin K at one time can counteract blood thinners like warfarin.That said, a study published in March 2016 in the journal Medicine concluded that there’s no evidence to suggest you should forgo vitamin K–rich foods while taking these meds.For instance, before starting to drink green juice daily, talk to your doctor to see if you’re on the correct dose of medication or if any necessary adjustments need to be made.On the other hand, switching out a glass of juice with a naturally calorie-free beverage, like water, black coffee, or tea, decreased that risk by up to 10 percent.If you’ve been told you have type 2 diabetes, eat whole fruit in moderation instead of drinking juice, advises Carol Koprowski, PhD, RD, assistant professor of clinical research in preventive medicine at Keck School of Medicine at the University of Southern California in Los Angeles.For fruit, fresh, frozen, or canned varieties without added sugars are all great options, says the American Diabetes Association.Fruits and veggies are naturally rich sources of potassium, which is usually a good thing — the mineral plays a key role in blood pressure regulation, according to the American Heart Association.If you have chronic kidney disease (CKD), that function doesn’t work as well, and potassium can build up in your blood.As such, you’ll have to limit your potassium intake, as too much of the mineral can cause dangerous side effects, including an irregular heartbeat or heart attack, according to the National Kidney Foundation (NKF).For anyone who has CKD and has experienced weakness, numbness, or tingling — signs of potassium overload — call your doctor immediately, advises Judy D.
Simon, RD, a clinical dietitian at the University of Washington Medical Center in Seattle.While cold-pressed juice might taste the freshest, it’s not pasteurized, and it may increase the risk of food poisoning, the FDA warns.Typically, people with healthy immune systems are fine, but those who are compromised, such as pregnant women, children, and older adults, are at a greater risk.Compared with homemade or ready-to-made varieties, pre-bottled cold-pressed juice poses a bigger risk for food poisoning because microbes have more time to multiply.Yet if you’re making your own juice at home, you still need to take proper food safety measures, including washing your hands and the produce during prep, to reduce the risk of illness, says Kelly Johnston, RDN, a health coach with Parsley Health in New York City.Furthermore, a juice alone won’t deliver the nutrients needed to stabilize your blood sugar and give you the sustaining energy necessary to make it through the day, she adds.The addition of fat slows digestion, enhancing satiation, while protein helps balance your blood sugar.That’s because juice removes the pulp — or fiber — necessary to keep your colon in good working order, reduce heart disease risk, lower cholesterol, and help improve blood sugar levels if you have diabetes.Eating them can cause a spike in blood sugar that subsequently takes a dive, resulting in an energy dip, says Johnston.The macronutrient preserves and builds lean body mass, which helps keep you healthy and even burns calories, Youdim explains.In that event, use lemon and ginger to add a hint of sweetness to green juice — but try to avoid larger amounts of fruit, which are higher in calories and sugar compared with veggies.Bottom line: “If you want to live a healthy life and prevent chronic diseases without spending a fortune, eat whole vegetables and grains, not ‘detox’ [products],” says Youdim. .
Dangers of Juicing With Too Much Kale
Kale is a leafy green vegetable that is low in calories and high in nutrients such as iron, potassium, calcium and vitamin K. The fact that kale is packed with nutrition makes it a common choice for juicers.If you are using other low-calorie items to make your juice, you are not likely consuming a substantial amount of calories with each serving.Problems associated with detox diets that require you to consume a very small amount of calories include muscle breakdown, stomach upset, blood sugar problems and vitamin deficiencies.If you are consuming too much kale through your juice diet and you are diagnosed with hyperkalemia, your doctor may recommend a low-potassium diet.If this is the case, your doctor could recommend reducing your iron intake and avoiding foods such as kale, other green leafy vegetables, beans, nuts, dried fruits and whole grains.High iron levels in the blood cause symptoms such as headache, weight loss, fatigue, skin color changes and stomach upset.
Why This Registered Dietitian Tells (Some of) Her Patients to Avoid
Starting in 2015, I’ve been called upon by patients figuring out how to eat “normally” again after so-called clean diets scared them into thinking that dairy, sugar, grains, and legumes were basically poison.Most recently, I’ve been helping patients make sense of the overwhelming dietary dictates emerging from personalized food sensitivity and gut microbiome tests.People arrive at my office having recently adopted a new regimen for which they drastically change their usual eating habits—eliminating certain foods and wholeheartedly embracing others—all in a quest for better health, better energy, and better living.I’ve seen people embrace giant salads for lunch every day, only to be rewarded with the telltale lower intestinal churning that requires a graceful but urgent exit from afternoon meetings.These coarse, highly textured types of fiber can remain surprisingly intact even after chewing, which leaves quite a job for the digestive system organs to break down into passable particle sizes. .
Can Kale Make You Bloated?
Because it's a cruciferous vegetable, eating it raw can take a toll on your digestion and lead to a gassy, distended belly.— in a lemon-based dressing or lemon juice helps to break down the fiber and stimulate digestion in your GI [gastrointestinal] tract when you eat it, ultimately reducing any gas and bloating that usually accompanies kale."."Toss your chopped kale with a mixture of one juiced lemon and two teaspoons of olive oil with a pinch of Celtic sea salt. .
7 Foods That Reduce Bloating—and 5 That Cause It
Kale, broccoli, and cabbage are cruciferous vegetables and contain raffinose—a sugar that remains undigested until bacteria in your gut ferment it. .
Top 3 juices to relieve constipation, why they work, and recipes
All fruit and vegetable juices contain water and nutrients, and some also contain fiber.Read on to learn how juices help relieve constipation, which juices to try, and how to make them at home.Can juices help with constipation?Drinking certain juices may relieve constipation in some people.Some juices made from fruits and vegetables contain dietary fiber and sorbitol, both of which help regulate bowel movements.People who have constipation may need to eat more dietary fiber than people who do not.Fruits and vegetables contain two types of dietary fiber, both of which encourage regular bowel movements and reduce constipation: Soluble fiber absorbs water and gives stools a softer, more flexible consistency, which makes them easier to pass.Fruits that contain sorbitol include: apples.dried fruit, including prunes and dates Prunes are one of the richest fruit sources of sorbitol, so they may be one of the best options to help relieve constipation.Drinking plenty of water and healthful juices can help relieve constipation in many cases.The following fruit juices contain fiber, sorbitol, and water, and they can help relieve constipation.Prune juice Share on Pinterest Prunes are high in dietary fiber.Prunes, or dried plums, are well-known for their laxative effects on the body.How to make prune juice Ingredients: 300 g prunes.Add 300 g of prunes to the pot.Increasing water intake may help relieve constipation.Drinking a mixture of lemon and water may help relieve constipation in some people.People can add lemon juice to their diets and keep their bodies hydrated with lemon water.Apple juice Share on Pinterest Apple juice may help to relieve constipation.Consuming apples may help relieve constipation because they are high in both dietary fiber and sorbitol.Juicing apples also significantly reduces their fiber content, which may make apple juice less effective than other juices for constipation relief.How to make apple juice People can juice apples whole and drink it, or they can add apple juice to other juices or smoothies.People who can tolerate small amounts of juice can slowly increase their juice intake until they reach 1–2 servings per day.Other natural ways to relieve constipation In addition to drinking fruit juices, people can find relief from constipation by making simple dietary and lifestyle changes.Dietary and lifestyle changes that may help relieve constipation include: increasing fiber intake from solid foods. .
Green Juice: Benefits, Downsides, and More
What is green juice?Commercial green juices are available as well, but some varieties contain added sugar, which reduces the drink’s nutrient density.Fruit is often included to sweeten the final product.Potential health benefits Green juice is not a substitute for a balanced and healthy diet, but it shares many of the benefits that come along with eating more fruits and vegetables.Finally, certain people, such as those who’ve had surgery on the stomach or intestines, can benefit from green juice, as it’s easier to digest.summary Regular green veggie intake may reduce inflammation, as well as support heart and brain health.Possible downsides Although drinking green juice is a great way to increase your intake of a variety of important nutrients, there are several drawbacks you should consider before buying into the trend.Adequate fiber intake supports heart health by helping manage blood pressure, blood sugar, and cholesterol levels.If you’re considering adding green juice to your wellness regimen, don’t forget to eat plenty of whole vegetables and fruits as well.These drinks tend to be low in fiber and protein, two nutrients that support balanced blood sugar ( 13 , 14 ).May harm your kidneys Drinking green juice in moderation can boost your intake of multiple nutrients, but too much may cause serious side effects.summary Green juice is healthy when consumed in moderation but lacks certain important nutrients like fiber.What’s more, drinking too much may harm your blood sugar and kidney function. .
What To Do If Kale is Giving You Diarrehea
It contains the flavonol kaempferol, which a study by Baylor College of Medicine researchers found helps stop pancreatic cancer cells from growing.Instead, they both pass straight through your GI tract to your colon, where bacteria begin converting them to acids, gases, and alcohols.“Suddenly eating huge amounts of any high fiber food may cause digestive disturbances,” says Colleen Gerg, R.D., a dietitian based in Philadelphia.Gerg suggests mixing up your ingredients by “eating the rainbow.” Balance out the kale with some reds (red bell peppers, tomatoes, raspberries); blues and purples (blueberries, red/purple cabbage); and orange and yellows (summer squash, butternut squash, cantaloupe).“Due to it’s texture, it tends to be a bit more malleable and preferred when eating kale raw, as in salads.”.This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. .
Produce Spotlight: The Ultimate Guide to Kale
Kale plants actually prefer the cooler temperatures, as the heat makes their leaves taste bitter.It will survive well into the late fall and early winter if planted near the end of a typical growing season.Overtime, if left neglected, the water-rich kale leaves will start to leak out and get soggy or slimy.However, to extend your kale’s life in the fridge, wrap the stems in a damp paper towel and keep in a loose plastic bag.Curly kale, especially those in darker colors like purple, is the bitterest variety of the plant.If you find the taste is still too bitter for your liking, soak in cold water prior to cooking and add a pinch of salt.Choose your favorite variety of kale (curly leaves are the most popular for chips).The slight differences in kale’s nutrient profile can be recognized by bitterness and color.Adding kale to juice or a smoothie barely affects the texture and is almost unnoticeable in the taste.Raffinose cannot be digested until bacteria in your gut ferment it, which can release gas into your intestines and cause some bloating.However, the more often you eat cruciferous vegetables (other examples include broccoli, cabbage and brussels sprouts), the better your gut gets at digesting them and the less discomfort you will experience.Eating plenty of fiber can help you stay regular and keeps your digestive system running spick and span.Introducing fiber too quickly can result in constipation, so pace yourself when adding these leafy greens.However, eating kale, raw or cooked, should not result in diarrhea or any major stomach discomfort.It also has a high water and fiber content, meaning it takes up a lot of space in your stomach.For these two reasons, swapping out something less nutrient-dense and more calorie-dense with kale can reduce your total calorie intake, make you feel more full and promote weight loss.Regular exercise and a balanced diet, which can include kale, is the best method for sustainable weight loss.This recipe for Lacinato Kale Chips is a great healthy snack to make with the kids or to enjoy on Whole30 or Keto diets.Our Savory Galette uses a blend of kale and beet greens and it is paired with feta, currants and pine nuts!My chunky and hearty Potato Kale Soup with Andouille recipe is thick and satisfying!This Kale Bread with Feta is a super savory and tasty snack to try baking this week.Don’t miss this amazing Thanksgiving Salad or our Lacinato Kale Caesar.For the holidays try this gluten free walnut and kale quinoa stuffing and this Savory galette. .